Nutritionist and Alchemy founder Karen Newby reveals her top tips for glowing skin this Summer:
1. What to take off your plate…
Sugar (and it’s effect on insulin levels) increases sebum production and the p.acnes bacteria in the gut. Processed foods can block pores and are low in vital skin nutrients such as Vit A, zinc, iron and omega 3.
2. Increase your antioxidants – especially if you live in the city!
Pollution increases free radical damage to our skin so it’s essential to up our antioxidant intake to help protect against them. Superberries such as acai, camu camu, goji berries (all present in our Beauty Elixir) contain huge amounts of antioxidants. Increase highly nourishing antioxidants in brightly coloured fruit and vegetables like carrots, squash, sweet potatoes, apricots, mangoes, peaches, broccoli, spinach and watercress.
3. Add more protein to your diet to crowd out the need for so much sugar (see point 1!)
Protein is often regarded as the ‘building block of the body’. Essential for any growth and repair including skin, hair and nails. Add plant based protein (which is easier to digest) to every meal and snack. All our Elixirs have a basis of vegan plant protein. So enjoy those green smoothies with added plant protein, coconut yogurt, hummus, avocado, eggs, nuts and seeds.
4. Essential fats
Omega 3 in oily fish (salmon, trout, sardines, mackerel) and vegan linseed oil will help make your skin feel plumper, improve elasticity and moisturise from a deep level cellular level. Essential fats are also anti-inflammatory so will calm the skin after exposure and help reduce redness and skin conditions such as eczema.
5. Avoid the sun!
To avoid sun-burn the simple truth is to stay out of the sun between the hours of 12- 3pm. However there has been enough research to prove that sun upon our skin is essential to promote our Vitamin D levels. Vitamin C and E help to mop up free radicals produced by the sun’s UV rays. Vitamin C rich foods include kiwi, citrus fruit, berries, blackcurrants, watercress, peppers and parsley. Vitamin E foods like avocado, nuts (pecan, hazelnut, cashew, brazil, walnut), seeds (sunflower, pumpkin, linseeds and sesame seeds).
6. Drink plenty of water
Every cell in the body needs water to function properly, including the skin. Hydrated skin will be plumper and more radiant. Aim for 2 litres a day.